Monday the 25th to Friday the 29th of September

Monday Skill – kipping pullup Strength back squat 0/4/8/12 – 7 reps pushpress 2/6/10/14 – 7 reps Conditioning “Fran” 21/15/9 thrusters 42.5/30kg pullups Tuesday 20 seconds on 10 seconds off for 4 rounds per movement times 3 1. toes to [...]

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Monday the 18th to Friday the 22nd of September

Monday Skill – kipping/kipping pullup/chest to bar/bar muscleup Strength 0/4/8/12 – back squat – 7 reps 2/6/10/14 – push press – 7 reps conditioning amrap 8 minutes 3/6/9/12/15/18/21 thrusters 45/30kg toes to bar Tuesday 40 seconds on 20 seconds off [...]

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Friday the 15th of September

Teams of 2: 2 rounds 40 deadlift 100/65kg 20 barfacing burpees 40 chest to bar pullups 20 bar facing burpees 40 russian kettlebell swings 32/20kg 20 bar facing burpees 4 rope climbs 400m run  

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Thursday the 14th of September

Skill – handstand/handstand pushups/handstand walk   Conditioning 60s on 30s off for 4 rounds 1. Dumbell thrusters 2. Plank 3. Dumbell box stepups 4. Mountain climbers  

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Wednesday the 13th of September

Strength 0/4/8/12 – 3 squat cleans – add weight from last week if the movement felt comfortable 2/6/10/14 – 7 strict pullups if you use bands try use thinner ones this week if you can do 3 or more strict [...]

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Friday the 8th of September

Skill – rope climb   Teams of 2: AMRAP 20 minutes 55 deadlift 100/65 55 wallballs 9/6kg 55 cals on rower 55 pushups  

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Thursday the 7th of September

Skill – handstand/handstand pushups/handstand walk Conditioning 40 seconds on 20 seconds off for 16 minutes 1. Boxjumps 2. Toes to bar 3. Bench press 40/25kg 4. Kettlebell swings

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WWednesday the 6th of September

Strength 0/4/8/12 – 3 squat cleans 2/6/10/14 – 7 strict pullups Conditioning AMRAP 10 minutes 2/4/6/8/10/12/14/16/18/20 Hang squat cleans 35/25kg Front rack lunges 35/25kg Ring rows

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Tuesday the 5th of September

90s on 30s off for 3 rounds 1. 20 meter prowler push 40/25kg 2. Row 3. Bike 4. 10 meter shuttle runs 5. double unders

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Monday the 4th of September

Strength 0/4/8/12 minutes – 7 back squat 2/6/10/14 minutes – 7 pushpress pair up with some one lifting a similar amount of weight to you Conditioning 21/15/9 burpees + dumbbell thrusters – pick a weight that you don’t have to [...]

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